Xpose's '09 Log: The Year of Power

been on and off for several years, never been serious about lifting at all and took me alot of time to gain knowledge on lifting and nutrition and I feel like I finally have a grasp on what I need to do.

Currently been lifting serious for about 3 months, started with Starter strength to get a decent base strength back up and now working a modified workout as I am wanting to drop some pounds while trying to keep my lifts up.

Week 3 into my current program.

Monday’s Workout:
Squat:
5x185
5x215
5x245
5x275
5x305

Bench:
5x94
5x109
5x125
5x140
4x155

Rows:
5x95
5x95
5x100
5x115
5x125

DB Bench:
8x50
8x50
8x50

Pec Machine:
8x120
8x115

Tuesday, March 26th 2009

DB Farmers Walk- 4 sets 50 feet as fast as possible

Ab Work

Stretching

Wednesday, May 27th 2009

Squat:
5x185
5x215
5x245
5x245

Press:
5x95
5x105
5x120
5x135

Deadlift
5x225
5x250
5x280
5x310

Lifts felt good, last rep on deads almost got me but I got it up.

Changing things up, am now doing 5/3/1 so I get a little more rest and can do some conditioning to drop weight rather and increase my strength as well.

Sunday, March 31st

Day 1 5/3/1

Push press:

Warmup:
1x5 65
1x5 70
1x3 70

Working Sets:
1x5 95
1x5 110
1x8 120 (pr)

Accessory work:

Strict OH Press: 3x8 65

Wide Grip Pedley Barbell Rows: 3x8 95

Conditioning work:

Walk 1x400 meters

5 hill sprints

Walk 1x400 meters

Notes:

First conditioning in I dont know how many months…really felt good to be out in 90+ degree heat sweating my ass off again.

I was surprised I could even do 5 hill sprints…could have did more but Im trying to break in my conditioning slowly, just like 5/3/1 take it nice and slow, look at the big picture rather than short term.

Wow thought I updated this since sunday…guess not so here goes.

Monday, June 1st 2009

Deadlifts

Warmup

Working Sets:

1x5 210
1x5 245
1x7 280 (pr)

Accessory Work:

Deadlifts: 3x8 135
Straight Bar Curls: 3x8 50
Hypers: 2x8

Conditioning: Sprints

6x10yds
4x20yds
2x40yda

Walk 800 Meters

Wednesday, June 3rd 2009

Bench Press:

Warmup

Working Sets

1x5 100
1x5 120
1x7 135 (pr)

Accessory Work:

Bench Press: 3x8 95
DB Rows: 3x10 65’s
DB Bench: 3x8 45’s

Conditioning:
Power Walked 1 mile

Thursday, June 4th 2009

Squats:

Warm up

5x135
5x155
3x155

Working Sets

5x210
5x245
8x275 (PR)

Accessory Work:

Squats: 3x8 135
Leg Curls: 3x10 110
Abs: 7x10 variety

Conditioning:

6x Hill Sprints
Walk 800 Meters

Quite pleased with how leg day went…roughly a week off from squats and I felt fresh throughout the whole workout.

Next 2 days off than I start week 2

Sunday June 7th, 2009

Push Presses

Warmup:

1x5 45
1x5 75
1x3 75

Working Sets:

1x3 100
1x3 120
1x7 130 (pr)

Accessory Work:

Presses: 3x8 75
Bent over Rows: 3x8 115

Conditioning:

6x Hill Sprints
1 mile walk

Monday June 8th, 2009

Deadlifts

Warmup:

1x5 135
1x5 155

Working Sets:

1x3 230
1x3 265
1x6 295 (pr)

Accessory Work:

Deadlifts: 3x8 175
DB Curls: 3x5 35’s

Conditioning: Sprints

6x10yds
6x20yds
4x40yds

Wednesday June 10th, 2009

Bench

Warmup

Working Sets:

1x3 110
1x3 125
1x6 140

Accessory Work:

Bench: 2x8 95
DB Incline: 3x8 35’s
DB Rows: 3x10 70’s

Conditioning:

Walk 1 mile

Thursday June 11th, 2009

Squats:

Warmup

Working Sets:

1x3 225
1x3 260
1x6 290

Accessory Work:

Squats: 2x8 185
Leg Curls: 2x8 125
Leg press: 3x6 360

Conditioning:

8x Hill Sprints

1 mile walk